Top 10 sitting yoga poses (asanas)

Yoga, the science of union embraces diverse styles like Hatha Yoga, Ashtanga Yoga, Power Yoga, Vinyasa Yoga, Bikram Yoga, etc.,  that embodies variegated asanas assisting the practitioners to achieve sound physical, mental, and emotional health. From the basic to advanced and relaxing to vigorous, each and every yoga posture holistically benefit the body, both internally and externally.

From the likes of standing yoga postures, twisting yoga poses, backbend yoga asanas– there are sitting yoga asanas suitable for the practitioners of every level, especially the beginners or the ones who face problems doing the standing range of yoga poses. Seated yoga postures give the yoga performers the time and space to build upon their balance and flexibility. A great mind-body energizer– the sitting yoga postures work greatly on building stamina, toning the abdominal organs, massaging the internal tracts, and relieving backaches.

We have curated a list of top 10 sitting yoga poses that the individuals can practice for health and well-being.

1. Bound Angle Pose (Baddha Konasana): Start this pose in a seated position on a yoga mat with legs straight in front of you. Bend the knees, pull heels close to the pelvis and drop the knees wide open to the sides with soles of the feet together. Grasp the thumbs of the feet with your fingers. Maintain the erect position throughout the pose and look in front.

2. Forward Fold (Paschimottanasana): Sit on the floor, legs unbent, and hands on the ground. Inhale and hoist the hands upward. Exhale and fold forward in one swing moving the body as one unit. Reach down with your arms and rest the hands on the ground or touch the toes as per your flexibility. Place the chest, forehead, and nose over the thighs. Keep the back straight and fold from the hips and not at the waist. Hold this pose for 60 seconds.

3. Boat Pose (Navasana): Begin in a staff pose (Dandasana). Take a bend at the knees and set the feet firmly on the ground. Gently lift the feet off the floor, hug the thighs into the abdomen, and lengthen the tailbone. Slowly stretch the legs out and make the shins parallel to the floor. Raise the toes slightly above the eye level. Extend the arms alongside the floor.

4. Fire-Log Pose (Agnistambhasana): Sit on the front edge of the yoga mat, knees folded, and feet on the mat. Roll the shoulder blades into the back and keep the head in a neutral position. Cross your legs with the right foot under the left leg to the outside of the left hip and vice-versa. Ensure the soles are perpendicular to the floor. Spread the toes and bend forward at the groins. Lay the hands on the ground in front of the shins. Repeat the same with the other leg on the top.

5. Head-to-Knee Forward Fold (Janu-Sirsasana): Begin this posture in a seated pose with the spine and legs straight. Breathe in and fold the right leg at the knee. Place the foot sole against the inner left thigh and heel towards the perineum. Locate the left hand beside the left hip on the floor. Extend the right hand to take the inner left foot. Now grab the outside of the foot with the left hand. Lower down and touch the thighs with your stomach and head.

6. Hero Pose (Virasana): Come on your hands and toes with the thighs perpendicular to the ground and the inner knees touching each other. Widen the feet a little more than your hips. Turn the toes towards each other and keep the top of the feet flat on the floor. Sit back halfway with the torso leaning in the front direction moderately. Now, sit down between the feet. Hands will lay in lap or thighs, palms either up or down.

7. Easy Pose (Sukhasana): Come into a seated position with hips on the floor. Criss-Cross the legs at the shins. Place the hands on the knees in Gyan Mudra. Lengthen the body from the crown of the head to the pelvis. Draw the shoulders back and lift the chest. Relax the face and breathe.

8. Staff Pose (Dandasana): Sit tall with the legs extended and together. Rotate the thighs inward and press them firmly against the floor. Keep the torso at right-angle to the floor and flex the ankles. Rest the hands beside the hips.

9. Gracious Pose (Bhadrasana): Start in a tabletop position with knees hip-width apart and toes touching. Sit back on the heels. Spread the knees as much as possible. Draw the shoulders down, hands on knees and chest lifted in front.

10. Lion Pose (Simhasana): Begin in a seated stance with hips resting on the heels and palms on the knees. Exhale, bring the hands on the floor, arch the spine, and look up at the ceiling. Elongate the spine in the pose.

Practice these sitting yoga asanas for overall wellness and vitality.

To know about these wonderful asanas in further detail, explore our Yoga Teacher Training In India.